| Skinny guys and girls who struggle to pack on weight | | | | exercises. |
| and gain muscle mass typically fall into the category of | | | | This means shedding those familiar favourites like |
| "ectomorph" or "hardgainer". If you're one of these | | | | bicep curls and leg extensions, in favour of squats, |
| folks then you've probably banged your head against | | | | bench press, dead lifts and the like that recruit more |
| the wall in frustration many times wondering why | | | | muscle groups and tissue per exercise, giving you |
| you're not gaining mass despite eating a lot and | | | | more mass building power and allowing you to lift |
| working out down the gym. | | | | heavier weights (as per tip 1 above). |
| The following 3 tips will show you what you should be | | | | Rest More |
| focusing on in your bodybuilding for ectomorphs routine | | | | Most skinny guys and girls make the mistake of |
| in order to see improved muscle and weight gains. | | | | thinking that "more is better", since they feel that they |
| Lift Heavy For Consistent Gains | | | | are playing "catch up" with everyone else in the |
| Usually the biggest reason for failing to gain muscle | | | | muscle building game. |
| mass is the lack of use of the principle of Progressive | | | | However, successful bodybuilding for ectomorphs |
| Overload and lifting heavy weights. | | | | relies on increased and disciplined rest time. By |
| Lots of reps on a low weight is not ideal for the | | | | following 3 intense all-body workouts per week (45 |
| ectomorph looking to build muscle fast. Bodybuilding for | | | | minutes to 1 hour duration), you should be looking to |
| ectomorphs is about forcing your body to adapt to | | | | rest at least 3 full days per week. |
| increasingly heavy weights, and the way to do this is | | | | This rest is an essential part of bodybuilding for |
| to challenge it each time you step in the gym. | | | | ectomorphs since it enables your body to recover |
| Reduce your rep numbers to between 6-10 and make | | | | from the workouts and allows the muscle growth to |
| sure the weight is heavy enough to make the last rep | | | | occur. |
| almost impossible. | | | | Don't forget that muscles rebuild and grow when we |
| Focus On A Core Of Compound Exercises | | | | rest. A muscle under tension cannot grow. It is only |
| The second bodybuilding for ectomorphs tip is to | | | | when that tension is released that it can grow. So |
| structure your workouts around a core of compound | | | | make sure you take your rest time seriously. |
| exercises and reduce your reliance on isolation | | | | |